The affiliate with the most signed up for the Wild West Throwdown will receive one of these.
For anyone that is currently doing the “Drive” or “Strength” workouts, this is what you are training for a Crossfit competition. You are not just EXERCISING you are TRAINING, big difference. Don’t make me start to call people out!
A. In 10 min, complete the following for time of:
Run 1000m (6 1/2 laps)
50 Alternating DB Snatch- 50/30
B. Once clock hits 10 min, perform the following for time of:
12 Manmakers- 50/30
(push up, row, push up, row, squat clean, press)
*score- each rounds time completed.
A. 10 min to work to a heavy 3 reps Push Press
B. 4 sets for max reps of:
30 sec. Power Clean @ 60% of 1rm
-rest 90 sec.
C. For Time
Wall Ball-20/15 (10’/9′)
A. 4-5 x 5 1 1/4 Front Squats @30X1- rest 2 min
B. Hang Squat Snatch (below knee)- 3,3,2,2,1,1- building, work technique.
C. 20 min AMRAP of:
Run 1 mile
150 Wall Balls-20/15 (10’/9′)
*notes- can separate “C” to an evening session if needed.Posted on: January 7, 2014admin